Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Kip Swings 30 Jump Ropes 10 Ring Rows :30 Hollow Hold 10 RDLs Then 1:00 / Side Samson Stretch Strength: 12 Mins Strict Pull Ups – 4×6 Hardest Variation Possible Mobility: 8 Mins 2:00 / Side Hamstring Smash 4:00 Athlete Choice Home WOD: 12 Mins

Freedom WOD Classes Warm Up: 7 Mins 2:00 PVC R.O.M 35 Banded Pull Aparts 35 Banded Tricep Extensions 500 / 400 M Row Strength: 15 Mins Strict Press – 5 min warm up 10-8-6-6 – 10 mins 10@~72% 8@~77% 6@80+% 6@80+% Mobility: 5 Mins 2:00 / Side Roll Chest or Posterior Shoulder Home WOD: 13

Congratulations to Aleks and Christa who got engaged late last week!! They’ll be moving to Hawaii for their next  adventure in about a week. We’re excited for your next step but hate to see you both go! Freedom WOD Classes Warm Up: 7 Mins 10 / Side Alt Lunges 10 / Side Front and Lateral

We have 10 available spots for Veterans to receive a free membership sponsored by Vets4Life! Vets4Life is making a real impact for our Vets in Northern Colorado and we’re proud to be allied with them! Regroup. Rebuild. Recover. #veteran #honoringallveterans #crossfit #thankyouforyourservice Freedom WOD Classes Warm Up: 6 Mins 200 M Row or .3 bike 10 Muscle Cleans 10 Front

Freedom WOD Classes Warm Up: 6 Mins 15 KBS 10 Strict Knee Raises 15 KBS 5 / Side Straddle Leg Lift 15 KBS 1:00 / Side Samson Strength: 6 Mins :45 / Side Banded Wood Chop (video) 1:00 Mountain Climbers :45 / Side Banded Pallof Press (video) 1:00 Bicycle Crunch * :15 transition between movements

Apparently the 6:20 p.m class tonight will be a farewell for both of these young ladies. Danielle and Bailey have only been with us for a few months but have made great improvements and more importantly, become a big part of the community in a short time! We wish you both the best and look